“Oil Can” How to Reduce Stiffness and Keep Your Joints Moving
Feeling stiff like the Tin Man? You’re not alone. Joint stiffness can make mornings tough, but small changes can help you move easily.
People Magazine
Are you as stiff as the Tin Man when you wake up?
Does rigidity set in after sitting for a long time?
Do your joints hurt when you walk?
Is it challenging to get in and out of the car? In and out of bed?
Is it impossible to reach for something in the cupboard?
Have these problems compounded with age?
Are you wondering if you’ll end up frozen in place like the Tin Man when discovered by Dorothy and the Scarecrow?
Speaking of the Scarecrow, do you miss being that flexible? Moving can restore your mobility and flexibility.
Why Do You Feel Stiff?
You might attribute your discomfort to your age. However, it’s essential to consult your doctor if you’re experiencing stiffness. You could have osteoarthritis, rheumatoid arthritis, or another type of arthritis. Stiffness can also be a symptom of various other diseases. It’s beneficial to receive a diagnosis and a treatment plan.
I am well-known for saying there is no magic pill. Your doctor might prescribe medication to help alleviate pain. Massage, ice, and heat therapy can also be beneficial.
How to Keep Your Joints Lubricated
We are all designed with an internal oil can. Each joint has synovial fluid to lubricate smooth movement. While these fluids tend to decrease with age, the following strategies will help keep oil in the can:
1. Exercise
2. Hydration
3. Sleep
4. Warm bath or shower
5. Massage
6. Balanced healthy diet
The #1 Secret to Moving Better: Exercise!
You need to move. The other strategies will help, but there is a reason exercise is Number 1.
If you feel unsteady or unconfident, get a referral for physical therapy. If PT isn’t an option, consider hiring a personal trainer in person (at home or the gym) or online.
Movement begins with where you are. Start a program while seated in a chair if standing and walking are difficult.
Start slowly, move gently, pay attention to how your body feels, and stop if you feel pain.
If you begin a movement program, you will improve gradually. There is no need to rush. You will get results if you commit to a program and consistently work it.
You can incorporate challenges and enhance your training as you build strength, improve your balance, and feel more confident.
The cardinal rule is to be kind to yourself throughout the process. It took time for you to become this stiff, and it will take time to work out the kinks.
The benefits are that you will move and feel better, enjoy activities more, have the opportunity to try new things and maintain your independence.
Simple Daily Mobility Tips
Try incorporating these gentle movements. Only go as far as comfortable—nothing should hurt. These take just a few minutes and can make a big difference in how you feel! I suggest the number of repetitions but do as many or as few as feels good.
Starting in bed –
a. stretch out as you are waking up,
b. Hug your knees into your chest as close as possible and rock side to side for 30 seconds.
c. Lower your knees first to the right side for 30 seconds
d. and then to the left for the same time.
e. Place your feet on the bed with your knees bent. Bring your feet as close to your knees as is comfortable. Do bridge pose by lifting your hips in the air and back down. Go to a comfortable level. Repeat eight times.
f. Lie on your side with your knees and ankles stacked. Externally rotate your top knee to above your hip (or less) and lower. Repeat 8 times on each side.
2. Standing up – be near a wall if you don’t feel steady or do these in a chair.
a. Stretch
b. Draw in your core up and in, lift your chest, and draw your shoulders back and down.
c. Roll your shoulders around forward and then back 3 times in each direction
d. Alternate lifting your arm up above your head and lower down. 3 times each.
e. Lift alternate knees to hip height (or where comfortable for you) 8 times each.
f. Alternate kicking your heel back behind you toward your glutes (ham curl) 8 times each
3. If you sit a lot, take these breaks every 30 minutes
a. Stand up and sit down 5-10 times
b. Walk across the room for a glass of water
c. Do 8-10 knee lifts
d. Do 8-10 ham curls
e. Do 8-10 shoulder rolls
f. Do 8-10 alternate arm lifts
4. If you need a program for sitting in a chair
a. Lift your foot to straighten your leg. Alternate 8 times each
b. Lift and lower alternate arms 8 times each
c. Roll your shoulders forward and back 8 times
d. Turn your upper body gently to the left and then gently to the right 4 times on each side
e. March 10-20 times
f. Sit and stand. If this is challenging, lift as much as possible and sit back down. If you are more comfortable, stand up and sit down up to 10 times.
✅ You don’t have to stay stuck. Start small, stay consistent, and watch your body regain mobility. Need guidance? Join my free community for workouts, accountability, and support.
✅ Want a movement plan tailored to your needs? Book a free consultation with me to build a movement plan that works for you.